3 Benefits Of Weightlifting Complexes And 3 Sample Complexes! Bodybuilding Exercises Nutrition Training Methods by admin - 19 September 202119 September 20210 Vital Stats TRAIN MAGAZINEThe Official Print Partner of Bodybuilding.com Website: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmag The hottest topic on most people’s lips is fat loss, whether they’re getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program. One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you’ve already made a concerted effort to build some muscle. I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they’re great as a workout finisher as well. But before we dive head first into a few sample complexes or matrices, let’s first discuss why you might choose to include them in your workouts. Complex or matrix-style training work extremely well after you’ve already made a concerted effort to build some muscle. BENEFITS OF COMPLEXES Complexes and matrices have quite a few benefits, but here are just a few that spring to mind: 1 They’re Fat Loss Friendly This is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don’t want to use them all year round, but if you want an all-out assault on body fat, they’re the real deal. 2 They’re Fast If you’re looking to get lean, more training volume isn’t always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker. 3 They Efficiently Use Space and Equipment One of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout. THE BASICS When performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You’ll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series. As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio. SAMPLE COMPLEXES AND MATRICES Now that we’ve covered the basics, let’s look at a couple of sample complexes you can take to the gym and start performing today! The Basic Barbell Complex This is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series! Front Squat Week 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexes Complex Romanian Deadlift: 4 reps Bent-Over Row: 4 reps Front Squat: 4 reps Push Press: 4 reps Good Morning: 4 reps Back Squat: 4 reps Bodyweight Leg Matrix If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other! Lunge Week 1: 2 matricesWeek 2: 3 matricesWeek 3: 3 matricesWeek 4: 4 matrices Matrix Vertical Jump: 6 reps Squat: 6 reps Step-Up: 6 reps Lunge: 6 reps Sandbag Complex Last but not least, if you want something a bit different, give this sandbag complex a shot. It’s not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature. Overhead Press Week 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexes Complex Sandbag Shouldering: 6 reps Bent-Over Row: 6 reps Romanian Deadlift: 6 reps Overhead Press: 6 reps SUMMARY As you can see, fat loss training doesn’t have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly. For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it’s going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you’ve been looking for! Recommended For You 5 Muscle Misconceptions That May Stall Your Muscle Growth Even if you’re all about frying fat this time of year, sooner or later you’re going to want to add size. Make sure you do it right. Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp Workout Think you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout! Sculpt Your Six-Pack Now: Early Summer Abs Workout The weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.
Eat like a warrior Bodybuilding Exercises Training Methods by admin - 6 March 20180 Keep your energy levels up throughout the day with Sheena-Lauren ‘s Warrior Recipes. Chocolate protein and coconut porridge BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren recommends fasted morning workouts, but if you can’t fathom powering through without something to nibble, bite off a bit of brekkie and save the rest for recovery.) “The oats provide a great sustained release of energy to power you through the morning. They are a great source of fibre to help curb mid-morning munchies,” Sheena-Lauren says. What you’ll need ½–1 cup traditional rolled oats 1 cup unsweetened coconut milk 30 g chocolate protein 1 tbsp chia seeds 1 tsp rice malt syrup What you’ll do Combine the oats, coconut milk and chocolate protein in a bowl. Ensure the oats are completely covered with coconut milk. Place in the fridge overnight to soak through. Sprinkle with chia seeds and add one tsp of rice malt syrup. Sip on a protein shake BEST FOR: Knocking out niggling hunger near the end of your workout. “I sometimes sip on this throughout my morning workout if I find myself getting hungry, and I finish it post workout,” Sheena-Lauren says. What you’ll need High-quality whey protein or alternative What you’ll do Add a 20 g to 30 g scoop of protein powder to a shaker and top up with water. Shake thoroughly. Spicy eggs and sweet potato BEST FOR: Post workout recovery “The eggs are a great source of protein for muscle repair and the sweet potato serves as a fantastic low-GI complex carbohydrate, replenishing energy stores to keep you feeling full and keep you on the go for the rest of your day,” Sheena-Lauren says What you’ll need 200 g sweet potato, grated ½ red chilli, finely diced 1 clove garlic, finely diced 2 eggs Salt and pepper 1 tsp coconut oil What you’ll doAdd the grated sweet potato to a fry pan with coconut oil on low heat. Add chilli and garlic. Continue to cook on low heat and toss regularly for approximately 20 to 30 minutes or until soft. Poach two eggs. Plate up the sweet potato, add the poached eggs on top and sprinkle with salt and pepper to taste.Add a 20 g to 30 g scoop Start the Summer Warrior Challenge today. {nomultithumb}